| Warm Up |
| – 3x: Supine scorpion x 4 + superman pull downs x 10 + hinge rotation x 4 – Couch stretch x 2m/2m- Seated straddle stretch x 2m – 3x: 10 v-ups + 10 side v-up R/10 side v-ups Left |
| Strength |
| 1. Dual KB Clean (swing to clean) x 3 min – keep KB off the ground Rest 2 minutes 2. Dual KB Press x 3 min – keep KB OH or at chest Rest 2 minutes 3. Dual KB Squat x 3 min – Keep KB in front rack position |
| Work |
| 30 work/30 rest x 4 – Battle ropes – Medball bench press – KB Swings – plate OH box step ups – Rest 1 min |
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